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10.07.2015

Correct bench press form, 1400 calorie meal plans for a week - Plans Download

Author: admin
The bench press is one of the first exercises that most guys learn when they begin strength training and is hands down the most popular lift performed in most gyms.
The barbell bench press is done as an upper body lift, which targets the pectoralis muscles, but when it is performed correctly, becomes a whole body lift that teaches leg drive, total-body tension, and stabilizes the shoulder girdle. In this article you will learn how to bench press with good technique to ensure safety and that you are getting the most possible benefit from this awesome lift.
As with any lift, proper starting position is imperative in performing the exercise correctly and the bench press is no different. Under no circumstance should you keep your feet up in the air or on the bench as I often see. With some of my shorter clients or those who lack the hip mobility to keep their feet flat on the floor, I place a couple boards or plates under their feet, which affords them a stable surface to press off of.
To maintain tension you want to pull the bar off the rack using your back and lat muscles rather than pressing up and over the hooks.
To remain stable throughout the press, it is important to utilize breathing to your advantage. To maintain tightness on your lats and back, you want to visualize bending the bar apart and pulling it towards your chest.


Note: It is also very important to keep your head on the bench during the whole movement to protect your cervical spine. Keep pressing until you reach full lockout but remember to keep your shoulderblades tucked behind you and stop pressing before your shoulders come forward. You want to maintain eye focus at one point on the ceiling right above where you are pressing. With dumbbells, you can also press neutral (palms facing in) or somewhere between regular and neutral which provides a better path for your shoulders. When you lie on the bench, make sure your butt, upper back, and head are all in good contact with the pad. This causes you to not only prevent you from using leg drive, but you also lose most of your stability. You will instantly add pounds to your bench if you haven’t been utilizing these techniques! Often, those with poor shoulder mobility and weak neck muscles pop their head off the bench as they press. Once you learn to press the right way, you can keep adding weight to the bar and set some new PRs!


As a female, bench is one of those intimidating lifts, but you’ve explained it far better than I’ve ever been taught!
I don’t have a bench right now (long story) so I have been using a aerobic step (which is putting me a little too close to the ground) but I am pondering other options.
Line up your eyes with the bar and make sure your neck is positioned neutrally to prevent injury.
Getting tight and ready to press will help you prevent injury, stabilize your shoulders, and help you get more out of the lift.
You want your forearms to be perpendicular to the ground at the bottom to allow for the best leverage when you begin to press. You will instantly feel your quads, glutes and stomach tense up, providing you with more force as you press.



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Comments to “Correct bench press form”

  1. ayka012:
    Never use an arm curl in real life, but kettlebells any.
  2. Emrah:
    This simple breathing exercise can be incorporated can.
  3. NEQATIF:
    Excess sweating but this is rare lot uglier that you actually are.